And in week 9 you start The final phase, phase 3 by dropping back down to 12-15 reps per set and run through the four microcycles again until you are back down at 3-5 reps per set. Weight will go up to limit reps to 3-5 per set.
#JIM STOPPANI SHORTCUT TO SIZE MEAL PLAN FULL#
Give the Gift of Fitness! Get full access to all of Jim’s training, nutrition, supplement advice, and workouts on. In week 7, or week 3 of phase 2, weight will go up again to drop your reps down to 6-8 per set. In the sixth week, or week 2 of Phase 2, you will be back at 9-11 reps per set. But now you will ve able to do each rep range with at least 5 and up to 20 pounds more than you could in Phase 1. On the fifth week you drop the weight back down and start all over at 12-15 reps per set. On the fourth week you have completed the first 4-week phase. Those are the four microcycles that you will repeat. And in week four you bump the weight up again to drop reps dowm to 3-5 per set. Week three adds weight again to each exercise to drop the rep range down to 6-8. In week two you bump up all the weights and drop reps down to 9-11.
In week one your rep range will be 12-15 reps. Where a typical linear periodized scheme might stick with the same weight and rep range for a month or longer, the micro cycles change up the weight and rep ranges every week. But this periodized program utilizes a concept known as microcycles. Many last anywhere from 4 to 12 months to complete the cycle. Most periodized programs take many months to complete. That simply means that you start with light weight and high reps and as the program progresses the weights used get heavier and heavier and the reps completed per set get fewer and fewer. The very first periodized scheme to be used with weights is called Linear Periodization (also known as Claissic Periodization). Periodization is the method of changing up your training at specified time points. Period! This program is based on the training concept called periodization. But of course, you can also work on all three!
#JIM STOPPANI SHORTCUT TO SIZE MEAL PLAN HOW TO#
And I'll teach you how to tweak the program and your diet to maximize either strength and muscle gain or fat loss. These results include greater strength, bigger muscles, and less body fat. Of course, I have taken the basic, but very effective program and tweaked it to perfect it's effectiveness and to maximize the results you get. That's especially true when a basic program works as well a this one. I know that I am best known for my unique exercises and novel training programs, but sometimes you have to rely on the basics. It works so well that it has been used continually for decades. This type of training has successfully prepared almost every type of athlete imaginable, from Olympic weightlifters to soccer players. Micro Muscle The 12-week program I am about to take you through is based on one of the oldest, tried and true methods for gaining strength and muscle. Get Jim’s recommended Shortcut to Size Supplements
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